Eating healthy and stay fit is now very complicated these days. People who eat a lot of junk food are more likely to gain wait fast. However, internet and technology makes really easy for us to get a diet plan and stay healthy. You can find a lot of good stuff about to make a regular diet plan. Are you also looking for a diet plan to get your body in shape and keep yourself healthy and lighter?
Here I have gathered a few ways to make a diet plan from Famous Blogs. This will make convenient for you to get all important points at one place.
1-Eat Protein, Fat and Vegetables:
The importance of eating plenty of protein cannot be overstated. This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).
High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet (8, 9).
When it comes to losing weight, protein is the king of nutrients. Period.
- Brussels Sprouts
- Swiss Chard
- Full list here.
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.
A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.
- Butter Curls
- Fat Sources:
- Olive oil
- Coconut oil
- Avocado oil
Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly (10, 11).
There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all (12, 13).
To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.
Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.
Via: Authority Nutrition
2-Add 20 minutes of exercise per day:
If you’re on a diet, you’re probably already working out a couple of times a week. (No? Well, you should start!) But whether you exercise or not, you can get a leg up on all those other weight-loss wannabes by doing a little something extra each day. Take the stairs instead of the elevator; walk to the bus, train, or all the way to the office; window-shop with your best friend rather than sit over coffee. Taking the dog out, gardening and even housecleaning all increase the number of calories you expend. You don’t have to go for a jog (although that would help!) to speed up weight loss. Twenty minutes of moderate exercise a day means you’ll burn approximately 700 calories.
Via: Good House Keeping
3-Have a 300-calorie breakfast
“I used to skip breakfast, but now I never go without. I always eat about 300 calories of a healthy mix of protein and whole grains. My go-to meal: a sandwich with natural peanut butter and apple butter. It keeps my hunger down so I snack less throughout the day. In a little over a year, I’ve shed 65 pounds.” —Bo Hale, Tulsa, OK
4-Avoid Alcohol in Bed Times
Cutting back or completely eliminating alcohol is one of the most effective ways to lose weight and improve your blood sugar levels. Think about it: Beer has one of the highest glycemic values of any beverage—a double shot of sugar from alcohol plus carbs. Wine, too, is very high in carbohydrates. Having one or two glasses of wine a couple of nights a week is generally not a problem, yet you may need to modify your habits once you understand your personal health metrics.
For example, one of my patients loved his two to three glasses of red wine nightly and did not want to give up alcohol. No matter how well Sam P. did in every other area—his nutrition, his workouts—the wine contributed to his diabetic status, partly because of his metabolic profile. Once he decided to cut down and finally stop drinking wine altogether, his carbohydrate metabolism was excellent. When I asked whether it was challenging to go without the wine, Sam chuckled and said, “Not at all. I like the way I feel and don’t miss the wine.” He was able to do more at work and play harder. He felt stronger. Most important, diabetes is no longer his inevitable destiny.
Via: Mens Health
5-Dring a Lot of Water:
Your kidneys get very lazy on the job when you don’t drink enough water and as a result of you not drinking water, your kidneys give most of its unfinished work to your liver.
One of your liver’s functions is to help your body burn stored fat for energy and it can’t perform that job fully if it has to do the kidney’s job also.
By not drinking water you put your liver on double duty, decreasing its fat burning potential and causing you to store more fat. If you drink enough water your kidneys will stop being lazy, do its job of excreting waste products from your body, and…
Your liver can focus 100% on burning stored fat for energy so…
- The more water you drink = The less fat you’ll store in your body &…
- The less water you drink = the fatter you’ll store in your body.